Jumping rope for half an hour can cause a 70-pound person to consume approximately 385 calories. Running for the same time at 8 kilometers per hour, you consume around 300. An interesting difference, at least on paper. Because jumping without stopping for thirty minutes is already a feat that requires some training.
Running remains one of the most effective activities for burning calories, but it has a lot of competition. Swimming, rowing, kickboxing and even some weight exercises can achieve similar or higher fuel consumption, especially as the intensity increases. This is confirmed by the data from Compendium of Physical Activitiesa scientific catalog that collects over a thousand physical activities and estimates their energy consumption.
Before starting, a clarification: the calories indicated are estimates referring to a 70 kilo person. Consumption changes based on weight, physical preparation, speed and breaks. In short, half an hour of training does not necessarily mean half an hour of continuous movement.
Skipping rope
A rope, a pair of shoes and enough space to jump. This exercise involves legs, calves, shoulders and abdominals, while also improving coordination and endurance. At a fast pace it can burn around 385 calories in half an hour, more than a moderate run of the same duration. The advantage is that it can be practiced almost anywhere. Those who begin, however, should alternate short sequences of jumps and pauses, gradually increasing the time.
HIIT, high intensity training
HIIT alternates very challenging exercises with short recoveries. A session may include squats, lunges, bends and jumps, performed in rapid succession. Calorie consumption can be high, especially when exercises involve multiple muscles at the same time. Much depends on the length of the breaks: twenty minutes of intense training can be quite different from twenty minutes spent mainly catching your breath. For those who are not very trained, there are simpler versions, without jumps and with longer recoveries.
I swim
Swimming involves almost the entire body, from the arms to the legs, through the back and abdominals. Water also supports part of the body weight, reducing stress on the joints. Here too, pace matters. Thirty minutes of fast swimming can cause a 70 kilo person to consume around 343 calories, while a leisurely swim stops at around 200. Doing a few relaxing laps and swimming a sustained freestyle are evidently two rather different workouts.
Rower
Looking at it, it looks like an arm exercise. And instead, during a correct row, the push comes mainly from the legs, while the back, abdominals and arms complete the movement. The rowing machine therefore allows you to train different muscle groups and the cardiovascular system at the same time. At a moderate pace it generally consumes less than a run, while a particularly intense session can exceed 350 calories in half an hour for a 70 kilo person. Pay attention to the technique: pulling the dumbbell using only your arms does not make the training more effective.
Kickboxing
Punches, kicks, rotations of the torso and continuous movements. Kickboxing combines cardiovascular exercise, strength and coordination, involving a large part of the muscles. According to the Compendium dedicated to sports activities, a kickboxing session can require a considerable energy expenditure, which further increases during more demanding workouts. Combat cardio classes, which incorporate many movements of combat sports without necessarily involving an opponent, can also represent a good alternative to running.
Burpees
You lower yourself, place your hands on the ground, bring your legs back and then jump back up. Simple to describe, decidedly less to repeat. Burpees engage your legs, glutes, abs, shoulders and arms, causing your heart rate to increase rapidly. They are generally performed in short series, alternating with recoveries. Calorie consumption therefore depends on the number of repetitions and intensity. For beginners, there are also versions without jumping, which are less demanding on the joints.
Circuit training with weights
Squats, deadlifts, rows and overhead presses have one thing in common: they involve multiple muscle groups at the same time. Organizing them in a circuit, with short breaks between one exercise and another, also increases cardiovascular work. An intense circuit can consume a lot of calories, although the result depends on the weights used, speed and recoveries. Then there is a further advantage: this type of training also allows you to work on muscle strength, which is important for staying active and healthy.
Kettlebell swings
The kettlebell is that cannonball-like weight with a handle. In the exercise called swing it is made to swing in front of the body by pushing the hips. The movement mainly involves the buttocks, thighs and abdominals, simultaneously requiring cardiovascular strength and endurance.
Intense kettlebell training can require significant energy expenditure. Swings, in particular, can theoretically burn around 343 calories in half an hour for a 70-pound person, maintaining a brisk pace. The movement must start from the hips, avoiding lifting the weight only with the arms. Correct technique allows you to engage the right muscles and train safely.
Which exercises really burn more calories than running?
It depends above all on the speed at which you run. If we take a moderate run at around 8 km/h as a reference, jumping rope, swimming fast or using the rowing machine at high intensity can require more energy for the same amount of time. By increasing the speed of the race, however, the comparison changes. And the same happens when you consider the breaks between exercises.
Furthermore, consuming more calories during a session does not necessarily mean better fitness results. The World Health Organization recommends that adults get at least 150-300 minutes of moderate physical activity per week, or 75-150 minutes of vigorous activity, along with muscle-strengthening exercises.
The choice should therefore also depend on physical preparation, personal goals and the pleasure of training. Because jumping rope can also burn more calories than running. But if after ten minutes we decide to abandon it forever in a drawer, the advantage does not last long.
